A medium-sized avocado contains 10 g of fiber, supporting weight loss and promoting healthy gut function due to its omega-3 healthy fats. The compound lutein supports brain health. Avocados are also rich in magnesium and potassium, which relax the body, reduce stress, and limit nighttime cramps. Tryptophan helps convert into melatonin and serotonin, controlling the sleep cycle.

Proper fiber intake helps create a lasting feeling of fullness, aids digestion, and boosts metabolism, thereby contributing to weight loss. Some berries are also rich in antioxidants, which help improve sleep. Restful sleep enables the body to burn energy more efficiently and balance appetite hormones.

Kiwi

Two green kiwis contain about 5 g of fiber, which helps reduce constipation and supports better gut function. Kiwi is also rich in serotonin, potassium, vitamins C and E, and antioxidants, which help relax the nervous system, leading to quicker and deeper sleep.

Raspberries contain about 8 g of fiber per 100 g, benefiting health due to their high fiber content and richness in vitamin C, which reduces oxidative stress and improves sleep.

The mild sweetness of raspberries makes them a good snack before bed, as they help reduce carbohydrate absorption and prevent sudden blood sugar spikes. You can eat raspberries directly or use them as a topping for oatmeal or smoothies.

Figs

Each small fig contains about 1-2 g of fiber, promoting stable bowel movements. Figs also provide abundant calcium and magnesium, which help strengthen bones and improve sleep. This fruit can be prepared as healthy snacks or desserts, or eaten as a side dish to supplement nutrition.

Anh Chi (According to Eating Well)

Photos: *Anh Chi, AI*.